With little discipline in eight weeks to a beach figure

With little discipline in eight weeks to a beach figure

Discipline and perseverance: In just eight weeks, the right training can help you become a beach figure

Summer is just around the corner and the first outdoor pools have already opened. If only there wasn't the annoying winter bacon. Some people try a strict diet or an extensive sports program on the way to becoming a beach figure. The news agency spoke to the sports scientist Prof. Ingo Froböse from the German Sport University in Cologne about a suitable training program to let the unwanted pounds melt in just eight weeks.

Do not lose too much weight in a short time on the way to the beach figure - otherwise the yo-yo effect threatens
Shortly before summer, you should set yourself easy-to-reach goals. "A realistic goal is to lose a maximum of five kilograms," explains Froböse. "Anything beyond that is unhealthy, because then you would drive the body too much into a famine." Not infrequently, the well-known yo-yo effect is the result, in which those affected sometimes gain even more than they did before the diet or the sports program weighed. Therefore, it is important not to overwhelm yourself with sports, nor to go on a zero diet. Both would be harmful to health and only lead to short-term weight loss.

Muscles eat energy
According to Froböse, the focus when losing weight should be on building muscle mass, because muscles eat energy. Endurance training is also important to do good for the body. “Muscles give the body the necessary displacement, so to speak, and endurance training gives me PS. So the mix makes it! ”However, physical activity alone is not enough. Scientists recently reported on a contribution in the British Journal of Sports Medicine, which claims that exercise does not help against obesity.

Exercises for the stomach and back
Rather, nutrition plays an important role in the subject. Antje Gahl from the German Nutrition Society (DGE) explained: "In order to lose weight, I have to consume fewer calories than I consume." The expert further explained that it should never be below 1,200 calories a day, so that the body is still supplied with all nutrients. You can also do some exercises to shape the body. Froböse recommends doing squats, pushups and exercises for the stomach and back. "With these exercises, you have already addressed a large number of muscle groups and can achieve a lot." Two to three sentences of each exercise are recommended, with a short break in between. "One set should go on until the muscles really burn during the last two repetitions."

Purify and detoxify the body
In addition to sport, there are other ways to help the body make a visual change. "Women in particular often set themselves the goal of tightening their tissues," said personal trainer Alexandra Schügerl. "It is particularly important that you detoxify or detoxify your body in the spring." It is best to avoid alcohol, white flour and sugary foods for a certain time. "Instead, drink plenty of nettle tea, which helps the body to excrete pollutants and rebalance the acid-base balance," said Schügerl. Other basic foods that can ensure a balanced acid-base balance include unsweetened apple or orange juice and vegetables and fruits such as raisins, beets, spinach or cauliflower.

When it comes to food, it's not just the amount that matters
It should also be noted that it is not just the amount that counts when it comes to eating. “Absolute calorie bombs are often sauces. Instead of sour cream and crème fraiche, prefer milk or vegetable broth, ”recommends Gahl from the DGE. Calories can be saved just as quickly on the topping: Instead of salami, prefer raw ham or cooked ham, Camembert instead of hard cheese and instead of cream cheese with double cream setting, better cottage cheese on bread. Recently, the Consumer Advice Center North Rhine-Westphalia also pointed out that you should only weigh yourself once a week because the weight fluctuates from day to day and from morning to evening.

It's more about the body feeling
The scale hardly plays a role for the frobulous when it comes to losing weight. In his opinion, it's more about the body feeling. "The mirror is much more important than the scales," said the expert. “Even if you have put on weight according to the Libra, the body feels completely different. You get a better body shape and posture. So put the scales away and look at yourself confidently in the mirror. You will see a change. "Or you will also feel:" The swimsuit may not be as scarce anymore or the t-shirt may suddenly wear out again. "(Ad)

Image: Natja / pixelio.de

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